Fish & A Rice Cake

If someone came to you with 50kg to lose and told you they expect to be shredded in 6 months, You'd tell them they're living in cuckoo land wouldn't you? Yet we see so many coaches coming into this industry, And because of the unrealistic expectations "mentors" are setting them. They expect to go from 0-50 clients in no time at all. And then they're left disappointed...

Word of advice if you're trying to sell fat loss coaching, 1. Make sure you can actually get in shape yourself. 2. Make it look at least a little appealing to other people. The amount of coaches we see, Complaining that they don't have enough clients. Or complaining that their clients are all "flakey" Yet all they share themselves is failed attempt after failed attempt of their...

"Chat GPT won’t ever replace coaching" Says the coach using it to, Write their content Create training plans Give nutrition targets Give check in feedback … You can see the problem here can’t you? The truth is we’re seeing so many coaches that without realising it are starting to put themselves out of business! Here’s the thing, AI is obviously a great thing. And we’d be lying if we said...

What does an online coach actually do? Like, beyond the check ins and training plans, What do our days actually look like? I mean we're pretty sure most people don't really know what the job involves. In fact we're positive our families don't have a clue.  So we've decided to roll back the curtain, And go through what not just our days look like, But our entire week! What...

The magic pill of the fitness industry, Everyone thinks a peak weak will take you from Butterbean to Bumstead with a few little tricks, But as we've ranted about time and time again, they won't. Because if they we're that effective for making you look insane, Don't you think every coach would do a "peak week" from week 1... Now that's not to say they don't h...

"I just want a good work life balance" “My mrs doesn’t want me on my phone in the evening” “I’d like to be able to not work weekends” Who doesn’t want to make a comfortable living whilst sipping Mai Tai's on the beach, Move to Dubai, minimise client check in time, automate as much as you can. Living the online coaches dream right? That promise you’re sold to build a business in no t...

Sometimes you have to go low. Apple bottom jeans low... But when you do, you need to know how to do it the smart way. So instead of just telling you, We showed you. Whilst we sat down for this ep we were halfway through a 1,000 calorie diet day! To go through exactly how we would get those 1,000 calories in! What we would eat, When we would eat, And what we would expect! This is how we would diet...

The HYBRID ROCKSTAR is in the house! Yeah, apparently that's what HYROX actually means... And yet people still take part? Madness. Jake just went and smashed his first ever solo HYROX event in Glasgow, So we sat down to get his thoughts on the whole day. Did it live up to expectation? Was it actually that hard? Would he do it again? And why the f*ck he ran EXTRA LAPS during the race! You migh...

4am: Alarm goes off 4-7am: Work block 1 7-8am: Get Lilo up and ready for the day 8-10AM: Work block 2 10-11am: Walk the dog 11-1pm: Work block 3 1-2pm: Gym 2-5pm: Work block 4 5-6pm: Walk the dog 6-9pm: Relax with the family 9-11pm: Work block 5 11pm Sleep Following that daily routine 5 days a week & half a day on a Saturday, A day that still starts at 4am, Dave managed to, Drop 7.5kg in 6 wee...

Thinking a coach should be in shape, Is seen as controversial. You get branded toxic, unrealistic, setting people up for issues with their body or food. But is it really? Or is it because the people who preach that couldn't get in shape themselves without issues, So now they project that outcome onto everyone else…? Ironically too, You ask those same people to name some of the better known, f...

The Biceps & Banter team has it's newest member! So get ready to meet them... It might only have been a couple of weeks since we last sat down, But A LOT has been going on! Regardless of that though, the work hasn't stopped. Dave's still been cutting down in his 6 week soft to shredded challenge, And Jake's still been getting ready for his Hyrox, sorry his sports day... Des...

Even though we're probably as close to perfect as you can get (Well that's what our Mums say anyway! 😂) Even we make mistakes, miss targets, f*ck up! And last year, we did just that! Because in a time where people are bombarded by social media with the 'highlights' of other peoples lives, The snapshots, the best bits, let's be frank - that fakeness. It's easy to assu...

In 2024 we got 60+ people into photoshoot lean shape. We had guys dropping 10,15,20kg in a pretty short amount of time to get into the shape of their life. And for us as coaches, Having dome this now for 2-3 years over getting 100's of people into photoshoot shape, There's 3 huge rules we've come to realise that you have to follow for getting into shoot shape. And with 3 group shoot...

We're back! After 63 episodes back to back, It's now been 126 days since you last had to deal with our rants and ramblings, How have you survived...? But fear no more, the nightmare is finally over! Because now we're back and ready to roll again for season 2. So first things first, let's address the elephant in the room, Where have we been?! Well we've got engagements, bab...

If we’ve said it once we’ve said it a thousand times, Progress is not just fat loss. Fat loss is great, of course, it’s what most people want initially. But time and time again we see people make the mistake of, Killing themselves dieting for 6-8 weeks for the summer, Then once they’re there they think, “I look good now, I’m happy, I can go back to doing whatever I want”. And then all that happens...

We've got the pitchforks out this week, And our target? Your PT! It's time to cut them loose and finally get the result you're paying them for! We get so many people come to us saying, They've had a PT for a few years but, 👉🏻 "The session's are more chat than train nowadays" 👉🏻 "They don't get much help around nutrition" 👉🏻 "They aren&ap...

As much fun as we have making these videos, Creating content for youtube, instagram and everything else. The reality you won't realise is, It takes time!! And we often get the questions of: What lighting set up do you use? What software do you edit on? How do you plan your videos? So, we thought instead of us giving you our (even more than usual) uneducated thoughts on the matter. We'd g...

OK, This needs putting to bed. Once and for all. With our recent marathon challenge underway, We keep getting asked, Are we “hybrid” now? Have we changed our way of training? Will we be putting “hybrid coach” in our bio this time next week? Because every coach and his dog seems to be now! Everyone wants to be the biggest, fittest and leanest in the room! But can you actually do it? What even is “h...

When Joe reached out to me, The goal was to become the worlds most shredded video editor… 😎 And I reckon we might have done just that! Let me introduce to you Joe AKA the ‘Shreditor’ 🔥 Joe has been a client of Jake’s (not Dave’s) for over a year and he has been through one hell of a transformation. From gaining over a stone of muscle.. To then dieting down for our famous Biceps & Banter phot...

We’ve been outed! The jig is up and it’s official, This is the least ‘science based’ fitness podcast you’ve heard yet! And incase it was ever in any doubt, Jake certainly puts that to rest in this episode! But despite Jake’s serious slip of the tongue this week, We do actually dive into something helpful! The 5 things you’re saying that mean you need help! We’ve come across 5 common sayings, That...

PRE WARNING We woke up on the wrong side of the bed today (Not together mind, despite Jake's requests…) From the nostalgic chat of Jake running through Manchester at nearly 30 years of age to catch a Pokemon, To deciding whether or not we would ban someone from the gym for doing what this lad did! We lose our cool in this episode! After a few chats earlier on in the week, We’re putting the re...

“Man leaves note on gym machines to ‘be patient’ leaving gym members outraged” What a d*ckhead, right? We give our reaction to this latest physique f*ck up! Oh, and we also dive into the mistakes we’ve made as coaches. Which trust us, we’ve had our fair share of! Giving everyone macros Dishing out non stop meal plans Writing training plans that took 2+ hours to do We’ve been there, done that and g...

Have you got LOADS of money? Are you ready for a LONG TERM commitment?! Then we’re waiting for YOU…! Can you imagine…😂 (Although some coaches say they only work with ‘high earning CEO’s who are ready to commit’!) 🤢 No thanks! But in the years of doing this job and helping people get into world class shape, There are a few things we’ve learnt to look out for! And we’re not talking about someone&a...

“Fat loss is simple mate” Is it? Then why isn’t everyone walking around in the shape they want to be in? The theory behind fat loss is simple, But the application, Actually doing it, Well we all know that’s a whole different ball game! But over the years of helping hundreds of guys get into photoshoot shape, We’ve come to recognise a few ‘common traits’ they all share. The basic things they all do...

It’s a change of scenery today, We’re not in the studio this week! Jakes away in the Cotswolds and the studio was fully booked before we left, So we’ve done another episode from home! And as we had no episode planned, We put out a poll the day before to ask the people What they wanted to know about us! What we’re doing, Our opinions on things, And what we’re working towards! Anything at all! We sa...